Want the recipe? Guess I had better post it.
OPT Training Day 11
Felt really good today despite Leslie having a stomach flu and helping her with it throughout the night. It was pretty nasty with lots of puking and no sleep, I wonder if i'll get it? I seem to think that because of all the exercise, vitamins & minerals and all the outside germs/bacteria that I'm exposed to my immune system is up to the challenge.
Day 11 Training:
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
My addtions to Day 11:
d1. Good mornings - 2020, 10-12r x 3sets; rest 600 sec b/t
d2. Rotator Cuff Rotations - 2020, 18-20r x 3sets; rest 60 sec b/t
Results:
a. 325x3, 345x3, 365x3, 385, 385, 385, 385, 385
Deadlift was strong and I could have easily gone up another 45lbs but I don't have the weight to throw on the bar. Everybody on the OPT site was doing only 3 sets of the 1 rep-almost max. I wonder why?
b1. 135, 135, 145, 155, 165 (failed on rep 4/5)
Press was good, finished off the last 2 reps of set 5 with push presses otherwise all were shoulder presses.
b2. 50, 53, 60, 55, 63 reps
Subbed max double unders in a minute instead of the KB swings. Elbow does much better with these.
c. 10, 10, 10
Just can't seem to get anything useful out of these. I have to figure out proper technique and get a dumbell/bench I can actually use.
d1. 115/115/115
Good tempo, noticed a muscle twinging in my glute....
d2. 20/20/20
Used the red band.
Tomorrow's post is already up on the OPT site and I notice that there's going to be more double unders tomorrow. I thought that might happen.......
Day 11 Training:
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
My addtions to Day 11:
d1. Good mornings - 2020, 10-12r x 3sets; rest 600 sec b/t
d2. Rotator Cuff Rotations - 2020, 18-20r x 3sets; rest 60 sec b/t
Results:
a. 325x3, 345x3, 365x3, 385, 385, 385, 385, 385
Deadlift was strong and I could have easily gone up another 45lbs but I don't have the weight to throw on the bar. Everybody on the OPT site was doing only 3 sets of the 1 rep-almost max. I wonder why?
b1. 135, 135, 145, 155, 165 (failed on rep 4/5)
Press was good, finished off the last 2 reps of set 5 with push presses otherwise all were shoulder presses.
b2. 50, 53, 60, 55, 63 reps
Subbed max double unders in a minute instead of the KB swings. Elbow does much better with these.
c. 10, 10, 10
Just can't seem to get anything useful out of these. I have to figure out proper technique and get a dumbell/bench I can actually use.
d1. 115/115/115
Good tempo, noticed a muscle twinging in my glute....
d2. 20/20/20
Used the red band.
Tomorrow's post is already up on the OPT site and I notice that there's going to be more double unders tomorrow. I thought that might happen.......
Day 10 Training
So I'm still following OPT's training blog but I've decided that I'm going to add a bit of a twist to it so that I can manage my tendon and still get a workout in. Really the only thing that bothers it is the Olympic lifts, Sumo-Deadlift High Pulls and any jerky sudden movements.
Tonight I focused training my CNS for quick reps and explosive movements. Hopefully I'm not overloading my system with these two different types of movements but time will tell.
Tonight's WOD:
Results:
a1. 185, 225, 235, 245, 265
Used the high bar back squat with good tempo. Felt strong and pushed through to the last rep on the last set.
a2. 10,10,9,10,10
Full range of motion, static dips and good hand position.
a3. 20 x 5 sets
Sans Ab-Mat
b1. 53#,53#,53#
53# each hand.
b2. 30,35,30
All reps done at speed & chest to floor with good form.
b3. 21 x 3 sets
Poor kip form, 2nd round was better and 3rd was the same.
c1. 135lbs x 10reps x 3 sets
Really focused on driving out of the squat and transferring momentum into the bar.
c2. 25 x 3 sets
Elbow is feeling good tonight, lets hope it heals soon.
Tonight I focused training my CNS for quick reps and explosive movements. Hopefully I'm not overloading my system with these two different types of movements but time will tell.
Tonight's WOD:
Results:
a1. 185, 225, 235, 245, 265
Used the high bar back squat with good tempo. Felt strong and pushed through to the last rep on the last set.
a2. 10,10,9,10,10
Full range of motion, static dips and good hand position.
a3. 20 x 5 sets
Sans Ab-Mat
b1. 53#,53#,53#
53# each hand.
b2. 30,35,30
All reps done at speed & chest to floor with good form.
b3. 21 x 3 sets
Poor kip form, 2nd round was better and 3rd was the same.
c1. 135lbs x 10reps x 3 sets
Really focused on driving out of the squat and transferring momentum into the bar.
c2. 25 x 3 sets
Elbow is feeling good tonight, lets hope it heals soon.
OPT Training Day 9 - Part 2
I woke up this morning at 5am so I could accomplish part 2 before heading off to work. Now it seems like I'm doing this backwards but really, its better that I did it than didn't.
Part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%
Rest 8+ hours before next part.
Results:
Tabata Intervals:
Total: 1238m
Avg Watts: 300
1 min sprints:
After 3 mins: 989
Extra 4th round to bring it up to 1300m.
I got confused a bit and thought that the 1 min sprints were supposed to match the distance of the Tabata intervals. However the 1 min sprints are all supposed to be the same.
Part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%
Rest 8+ hours before next part.
Results:
Tabata Intervals:
Total: 1238m
Avg Watts: 300
1 min sprints:
After 3 mins: 989
Extra 4th round to bring it up to 1300m.
I got confused a bit and thought that the 1 min sprints were supposed to match the distance of the Tabata intervals. However the 1 min sprints are all supposed to be the same.
OPT Training Day 9 - Part 1
I've been nursing an aggravated tendon in my left elbow for about a week, it all started when I subbed Sumo-Deadlift High Pulls for 1 min rowing sprints. I thought that it had been getting better with plenty of stretching and hot packs but tonight I took a definite step in the wrong direction.
I started off as usual with a good warm-up and lots of stretching and began OPT's WOD of:
part 1:
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps
It all started with the Hang Power Snatches, something about the grip and sudden jerking motion caused my elbow to tweak and feel really awful. After that the mood was lost on me and I tried to complete the Bench Press but really only half assed it. After that I decided that it really was in my best interest to rest up. Time to let the tendon rest.
I started off as usual with a good warm-up and lots of stretching and began OPT's WOD of:
part 1:
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps
It all started with the Hang Power Snatches, something about the grip and sudden jerking motion caused my elbow to tweak and feel really awful. After that the mood was lost on me and I tried to complete the Bench Press but really only half assed it. After that I decided that it really was in my best interest to rest up. Time to let the tendon rest.
Snatch & Burpees from Aaron Lucke on Vimeo.
OPT Training Day 7
Day 7 Training:
A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec
B1. KBS heavy x 18 reps x 3; rest 90 sec
B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec
C1. GHD Raises @ 2020; 15 x 3; rest 60 sec
C2. Toes to Bar - 21 reps x 3; rest 60 sec
Previous:
a1. 175, 185, 195, 205, 225(F on PP)
b1. 78#, 83#, 83# thats all the weight i've got.
b2. 12/10/10
c1. consecutive
c2. new skill here, broken groups.
Todays:
a1. 185/195/205/215/225 (F on PP)
b1. 88 x 3
b2. 12/10/10 - 24" pinky to pinky
c1. consecutive
c2. 18(b) / 18(c) / 18(c)
Previous:
a1. 175, 185, 195, 205, 225(F on PP)
b1. 78#, 83#, 83# thats all the weight i've got.
b2. 12/10/10
c1. consecutive
c2. new skill here, broken groups.
Todays:
a1. 185/195/205/215/225 (F on PP)
b1. 88 x 3
b2. 12/10/10 - 24" pinky to pinky
c1. consecutive
c2. 18(b) / 18(c) / 18(c)
Subscribe to:
Comments (Atom)
